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						<h1 class="firstHeading"><a href="http://www.wikihow.com/Calculate-Your-Target-Heart-Rate">How to Calculate Your Target Heart Rate</a></h1>    		<p id="originators">edits by:<span><a href="http://www.wikihow.com/User:Susienorthpaw44">Susie Northpaw</a>, <a href="http://www.wikihow.com/User:Benrubes">Ben Rubenstein</a>, <a href="http://www.wikihow.com/User:EHowKrystle">Krystle C.</a>, <a href="http://www.wikihow.com/User:Imperatrix">Imperatrix</a> (<a href="http://www.wikihow.com/index.php?title=Calculate-Your-Target-Heart-Rate&amp;action=credits" title="Calculate Your Target Heart Rate">see all</a>)</span></p>			</div><!--end article_inner-->


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<p>Do you want to get the most out of those 35 minutes on the treadmill,
 or any kind of cardio exercise? You maximize the benefits of 
cardiovascular activity when you exercise in the zone of your target 
heart rate (THR). In general terms, your THR is 60-80% of your maximum 
heart rate. The Karvonen Method of calculating THR is one of the most 
effective methods to determine target heart rate because it takes into 
account resting heart rate. Here's how to find your THR.</p>
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<li><div class="step_num">1</div><b class="whb">Find your resting heart rate as soon as you wake up</b>.
 You can do this by counting your pulse for one minute while still in 
bed. You may average your heart rate over three mornings to obtain your <b>average resting heart rate (RHR)</b>. Add the three readings together, and divide that number by three to get the RHR. For example,<br>
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</div>
</div><div class="clearall"></div></li>
<li><div class="step_num">2</div><b class="whb">Find your maximum heart rate and heart rate reserve</b>.<br>
<br>
<ul>
<li>Subtract your age from 220. This is your <b>maximum heart rate (HRmax).</b> For example, the HRmax for a 40-year-old would be<br>
<br>
220 - 40 = <b>180.</b><div class="clearall"></div></li>
<li>Subtract your RHR from your HRmax. This is your <b>heart rate reserve (HRmaxRESERVE).</b> For example,<br>
<br>
HRmaxRESERVE = 180 - 63 = <b>117</b><div class="clearall"></div></li>
</ul>
<div class="clearall"></div></li>
<li><div class="step_num">3</div><b class="whb">Calculate the lower limit of your THR</b>. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,<br>
<br>
(117 * 0.6) + 63 = <b>133.</b><div class="clearall"></div></li>
<li><div class="step_num">4</div><b class="whb">Calculate the upper limit of your THR</b>. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,<br>
<br>
(102 * 0.8) + 63 = <b>157.</b><div class="clearall"></div></li>
<li class="steps_li final_li"><div class="step_num">5</div><b class="whb">Combine the values obtained in steps 3 and 4 and divide by the number 2</b>. For example,<br>
<br>
(133 + 157) / 2 = <b>145</b> (You can get the same result by simply multiplying HRmaxRESERVE by 0.7 and adding to it RHR).<div class="clearall"></div><div class="wh_ad">
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</ol>
<p><a name="Tips" id="Tips"></a></p>
</div>
<h2><a href="http://www.wikihow.com/index.php?title=Calculate-Your-Target-Heart-Rate&amp;action=edit&amp;section=2" title="Edit section: Tips" id="gatEditSection" class="button button52 editsection" onmouseover="button_swap(this);" onmouseout="button_unswap(this);" onclick="gatTrack(gatUser,'Edit','Edit_section');" name="gatEditSection">edit</a> <span>Tips</span></h2>
<div id="tips" class="article_inner editable">
<ul>
<li>When you take your reading for your resting heart rate, make sure to
 do so the morning after a day where you are rested, as trying to do 
this after a day of a hard workout can affect your results.</li>
<li>You should ensure during your workout that your heart rate falls 
within your target heart rate zone to maximize cardiovascular fitness.</li>
<li>A rule-of-thumb is that if you're able to sing, you're not working 
out hard enough. Conversely, if you're not able to talk, you're working 
out too hard.</li>
<li>One of the most common ways to take a pulse is to lightly touch the 
artery on the thumb-side of the wrist, using your index and middle 
fingers. This is called a radial pulse check.</li>
<li>You may also place two fingers below the jawline, along the trachea 
(windpipe) to feel for a pulse, again using your index and middle 
fingers. This is called a carotid pulse check.</li>
<li>When taking your pulse for ten seconds during a workout, stop 
exercising. Do not allow yourself to rest before taking your pulse, and 
immediately resume exercise after the ten seconds. Multiply by 6 and 
you'll have your heart rate.</li>
<li>If you are serious about working out and becoming more 
cardiovascularly fit, you may want to consider purchasing a heart 
monitor for accurate readings during your workout sessions.</li>
<li>Do not forget to drink lots of water!</li>
</ul>
<p><a name="Warnings" id="Warnings"></a></p>
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</div><h2><a href="http://www.wikihow.com/index.php?title=Calculate-Your-Target-Heart-Rate&amp;action=edit&amp;section=3" title="Edit section: Warnings" id="gatEditSection" class="button button52 editsection" onmouseover="button_swap(this);" onmouseout="button_unswap(this);" onclick="gatTrack(gatUser,'Edit','Edit_section');" name="gatEditSection">edit</a> <span>Warnings</span></h2>
<div id="warnings" class="article_inner editable">
<ul>
<li><b>The target heart rate is an estimate only!</b> If you feel yourself becoming exhausted, then you are working out too hard and should ease off.</li>
<li>Do not move your fingers in a massaging motion when taking your 
carotid pulse. This can lower blood pressure and cause dizziness. Also, 
do not check your carotid pulse both sides simultaneously, which could 
block off circulation to your head.</li>
<li>If you are just beginning a workout plan, you should consider exerting yourself only enough to reach your THR lower limit.</li>
<li><b>Talk with your doctor before beginning any exercise program, especially if you have been leading a sedentary lifestyle.</b></li>
<li><b>Only use the classic 220-age formula for calculating max heart 
rate as an approximate guide. Research has shown that formula doesn't 
correlate well at all with actual measured maximum heart rates.</b><sup id="_ref-0" class="reference"><a href="#_note-0" title="">[1]</a></sup></li>
</ul>
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</div>
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<ul>
<li><a href="http://www.briancalkins.com/HeartRate.htm" class="external free" title="http://www.briancalkins.com/HeartRate.htm" rel="nofollow">http://www.briancalkins.com/HeartRate.htm</a></li>
<li><a href="http://www.corefitnessenhancement.com/heart_calculator.php" class="external free" title="http://www.corefitnessenhancement.com/heart_calculator.php" rel="nofollow">http://www.corefitnessenhancement.com/heart_calculator.php</a></li>
</ul>
<div class="template">
<div class="references-small">
<ol class="references">
<li id="_note-0"><a href="#_ref-0" title="">↑</a> <a href="http://livefitblog.com/2010/02/24/why-you-cant-calculate-your-max-heart-rate/" class="external text" title="http://livefitblog.com/2010/02/24/why-you-cant-calculate-your-max-heart-rate/" rel="nofollow">Why You Can't Calculate Your Max Heart Rate</a></li>
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